It has been suggested that soya-based foods make up for some of the naturally lost oestrogen in the body. Soya contains isoflavones and phytoestrogen (plant oestrogen). More research is neededbut many women report a small benefit especially in the reduction of hot flushes.

Good sources of soya include:

Tofu

Miso (soya paste)

Soya milk (Calcium enriched)

Soya dessert (calcium enriched)

Bread fortified with soya and linseeds.

Soya products are also low in saturated fat

Bone health

Ensure you are taking 1200mg calcium per day. This is 3-4 portions per day.

One portion of calcium (containing 200-300mg) is:

200ml milk

200ml soya milk (calcium enriched)

30g hard cheese

60g cottage cheese

15g cheese spread

150g yoghurt

60g sardines or pilchards

60g bread

100g nut

100g green vegetables such as kale, cabbage, broccoli

100g baked beans or kidney beans

60g dried fruit such as apricots, figs

10g sesame seeds

10g Tahini paste (made from sesame seeds)

Take vitamin D 10ug from autumn to winter or over 65years take 10ug all year round

Healthy Weight

Maintain a healthy weight, if you are overweight, try to lose 5-10% of your initial weight

Healthy Heart

Cut down on saturated fat and total fat intake

Include 2 portions of fish per week (1 should be oily fish)

Have 5 portions of fruit and veg per day

Cut down on salt

Don’t drink too much alcohol

To find out more about how diet can help overcome menopausal symptoms, book an appointment with me.